When it comes to losing weight, gaining muscle, or any fitness goal, it is important to make sure we are feeding and fueling our bodies with the correct nutrients 24 hours a day. To truly fuel yourself up, it is important to make sure you have your diet dialed in specifically for you and your goal. If you’re not sure where to start, check out the macro calculator. This calculator will help you identify how many calories you need per day as well as break down where those calories should be coming from.
While each of our diets may be different depending on our goals and other factors, there are 5 key tips to being successful:
Now, you might be thinking I’m here to tell you to eat 6-8 meals a day like bodybuilders do. However, I understand that isn’t truly feasible for everyone and their schedules. I’m here to tell you to eat as frequently as you can, but within reason. To do this, I recommend creating your meal plan based around your caloric needs rather than using a number. For example, if your diet consists of 3000 calories a day, three meals means you need to consume roughly 1000 calories per meal. Most people could not consume that without resorting to low quality foods which will be talked about in a moment. Instead, consider eating five meals which equates to 600 calories per meal. Not only will this be easier to do, but it will also help feed your body more steadily.
Carbs are Good
Say it with me, “Carbs are good”. In this industry, we always hear about the bad rap that carbohydrates get especially when trying to lose weight. However, carbs are key to fueling your body and helping you reach your goals no matter what they are. The key is making sure you know how much to consume and feeding your body high-quality complex carbohydrates. Some examples of these carbs are:
- Whole grains
Why complex carbs? This type of carbohydrate specifically takes longer for your body to break down. Therefore, you will feel full for a longer period of time because you minimize the spike in blood sugar levels and the crash that comes with it. The key to carbs is making sure you are dividing them equally up within however many meals you eat per day.
Power through with Protein
While carbs are your main source of energy, protein is the key nutrient you need to fuel that hard earned muscle you’ve gained. By consuming protein consistently and frequently throughout the day, your body will break down the protein into amino acids which will give you a consistent stream of nutrients your body will use to help recover, build muscle, and complete other processes in the body. Again, no matter the goal, maintaining muscle mass is crucial, so protein should always be included in each meal you consume. This includes breakfast which is typically a low protein meal for most people.
Another important tip to fueling your body 24 hours a day is hydrating yourself. More than half of our body is made up of water and that’s for a reason. Our body utilizes water for several processes which means we need to make sure we are consuming it in order to function efficiently. This is often one of the most overlooked things when it comes to fueling your body, but you’ll be surprised how much easier it is to achieve your goals when you hydrate.
If you follow the above tips, you’ll certainly be on your way to fueling your body effectively. However, a majority of people still need help filling in the nutritional gaps to ensure they are fueling their body appropriately. That is where supplements come into play. They will build upon your diet and make it easier for you in the long run. Here are some supplements to help you:
Although you’ll be fueling your body with food like mentioned above, some people still need that extra edge to get in the gym. Introducing EVL ENGN. This pre-workout has ingredients that can help you get immediate energy to go to the gym (caffeine), boost endurance while you’re getting through your workout (beta-alanine), and increase power and strength (creatine & betaine).
Need a little extra energy boost during the day? Ditch the energy drinks and coffee for some BCAA energy. Not only does it give you energy from natural caffeine, but also has BCAAs which can help you build muscle more effectively and help you recover. Plus, it is a great way to flavor that boring old water which helps with your hydration.
Even if your diet is well rounded, you are most likely not getting enough micronutrients (aka vitamins and minerals). That is where Vitamode comes in. With over 50 active ingredients, it will help fill in all of those gaps including vitamins, minerals, and immune support.
Let’s be honest. Even if we are incorporating complex carbs like we discussed, our first choice isn’t probably vegetables or not enough to really get the benefits. Enter Stacked Greens. This supplement is made with organic greens and provides you with essential nutrients.
Now, we have already talked about the importance of protein and how it can help fuel your body. However, it can be difficult to eat the recommended amount you need in order for your body to be fueled. That’s why having a protein shake like 100% Whey Protein Isolate is nice to have. Not only give you 25 grams of protein per serving, but it will also help curb that sweet tooth since it comes in flavors like Fruit Hoops. Plus, an isolate protein like this can help feed those muscles even quicker, so they can start the building and recovery process.
This is more of an alternative to the above mentioned protein. If you aren’t a fan of whey isolate or just wanting something plant based in your diet, then EVL Stacked Plant protein is for you. With 20 grams of protein per scoop, this could certainly help you fuel your body. It also has 6 grams of fiber and natural digestive enzymes to really round it out.
Bringing it all Together
Fueling your body takes time and consistency. However, by following these tips, hopefully it doesn’t seem too hard. I can tell you this: If you follow these tips and fuel your body correctly 24 hours a day, you can certainly maximize your results and feel better overall.